FF Europe EXBK01 User Manual page 32

Using your EXERCISE CYCLE will provide you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with calorie controlled diet help you
lose weight.
1. THE WARM UP PHASE
This stage helps get the blood flowing around the body and the muscles working
properly. It will also reduce the risk of cramp and muscle injury. It is advisable to do a
few stretching exercises as shown below. Each stretch should be held for approximately
30 seconds, do not force or jerk your muscles into a stretch - if it hurts, STOP.
FORWARD BENDS
SIDE BENDS
2. THE EXERCISE PHASE
This is the stage where you put the effort in. After regular use, the muscles in your legs
will become more flexible. Work to your own pace but it is very important to maintain a
steady tempo throughout. The rate of work should be sufficient to raise your heart beat
into the target zone shown on the graph below.
HEART RATE
This stage should last for a minimum of 12 minutes though most people start at about
15-20 minutes.
EN
EXERCISE INSTRUCTIONS
OUTER THIGH
32
INNER THIGH
CALF / ACHILLES
MAXIMUM
COOL DOWN
AGE